If you are one of the many people who works at a computer 8 hours a day, 5 days a week, you probably know how taxing it can be to your body. If that sounds like you, you might be wondering, “What stretches can I do during my work day?” You’re in luck – we’ve found five of the best stretches and will tell you exactly how to do them in this article.
Moving periodically during your work day is one of the best ways to minimize damage to your body caused by inactivity. Even just a few minutes of movement every hour can make a big difference! Here are some of the best stretches to get you moving at work:
- Wrist Stretches
- Neck Stretch and Circles
- Back and Side Stretches
Our bodies are designed to move, and you’ll feel so much better when you do. So, keep reading to find detailed directions so you can add these stretches to your workday routine.
3 Best Stretches To Do During Your Work Day
Sit or stand up straight and relax your shoulders. Extend your right arm in front of you, palm facing toward the ceiling. Use your left hand to grasp the fingers of your right hand and point them toward the ground to feel the stretch. Repeat on the left side.
Extend your right arm again, this time with the palm facing down. Bend at the wrist to point your fingers toward the ground and place your left palm on the back of your right hand. Press your hands into each other to feel the stretch in your wrist and forearm. Repeat on the left side.
Neck Stretch and Circles
Sit or stand up straight, relax your shoulders, and let your head fall toward your right shoulder. Inhale deeply, then exhale and place your right hand on your head to deepen the stretch. Hold for two to five breath cycles, then repeat on the left side.
On your next exhale, let your right ear fall toward your right shoulder. Continue exhaling as you circle your head toward your chest, around to the left, toward the back, and return to the right. Inhale, then exhale and repeat in the opposite direction. Repeat 2 to 4 times in each direction.
Back and Side Stretches
Sit or stand up straight, extend both arms overhead, and relax your shoulders. Exhale and lean toward the left, feeling the stretch on your right side. Take another deep breath and lean a little farther to the left. Hold this position for one or two more breath cycles, then return to the center on your next inhale. Repeat on the other side.
If you’re standing, step your feet shoulder-width apart (no adjustments necessary if you’re seated). With your arms overhead, imagine a clock in front of you and turn your body to face 10 o’clock. Keeping your back straight, exhale and stretch in this direction. Hold for one or two more breath cycles and return to the center on your next inhale. Repeat on the other side, this time facing your body toward 2 o’clock.
We hope these stretches gave you some ideas for adding more movement to your workday. Do one or two every hour to keep your body relaxed and moving!